I have a bit of a confession to make. Those fake fish deep-fried sandwiches from popular fast food chains? I love those.
I know, I’m all about healthy recipes and local and well, real food but there’s just something about those deep-fried fake fish sandwiches that I really like (probably the grease). Maybe it’s the processed cheese melting on top, or the lack of well, any discernible fish flavor but many times I’ll get the fish sandwich before I get a burger. Don’t judge me!
And really, even if I skip the sandwich, who doesn’t love an old-fashioned fish fry? Heck, even my fish hating husband loves a good piece of deep-fried fish.
Now, I’m not advocating staying away from all fried food all the time. I can’t and wouldn’t give up lumpia or the occasional couple of fries. I heartily agree that sometimes you need a bit of an indulgence, and besides there’s nothing worse (in my opinion), than considering a food ‘bad’. For me at least, that puts the forbidden food item on a pedestal and I find myself craving that ‘bad’ food way more than I ever would have before. It’s all a matter of moderation.
So most of the time, when I get a fried fish sandwich craving I make this dish. It’s not uber-fancy or complicated and doesn’t take hours to throw together. It’s a nice hearty piece of mild fish (think cod, tilapia, etc.) that gets seasoned with some garlic powder, parsley and just a dash of Cajun seasoning, breaded and then pan-fried. Then I top it with a quick homemade tartar sauce, and in this case, some tomato and leftover spinach that I had. Throw it all on top of a whole wheat thin bun and you’ve got a sandwich that’s sure to please.
For the side I wanted something quick or that I could make ahead and while I tend to go with salads, instead I served up a loosely Waldorf inspired coleslaw that my husband in particular loved. My CSA had come with a small head of napa cabbage so I thinly sliced it, then tossed in some apple, craisins and a bit of crushed up almonds and dinner was served!
I used 8 oz of cod cut into two pieces simply because I find 12 oz of fish for 2 portions to be more than I can eat. If you decide to use 6 oz fillets, nutritional info will be approximately 388 and 10.1 g of fat.
- 1 1/2 Tbsp low fat mayonnaise
- 3/4 Tbsp fat free Greek yogurt
- 1 tsp sweet pickle relish
- 1/2 tsp grated lemon rind
- 1/4 tsp onion powder
- Dash of Worcestershire
- 1/4 cup whole wheat panko bread crumbs
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried parsley flakes
- 1/4 - 1/4 tsp Cajun seasoning
- 1/8 tsp salt (I just do one grind)
- 1/8 tsp black pepper (I just do one grind)
- 2 fish fillets, 4 - 6 oz each (think cod or halibut)
- 1/2 Tbsp olive oil
- 2 whole wheat thin buns
- Garnishes - I like tomato and spinach, you could use lettuce, onion, etc.
- Combine all ingredients, stir well and set aside in fridge until ready to use
- Combine panko through black pepper in a mini chop and pulse until well combined. Note - this step is optional, but I like a finer grind on my panko so that it adheres to the fish really well. If you don't have a mini chop, feel free to skip.
- Dredge both sides of fish in panko mix and set aside on a rack while the pan preheats and to let the coating 'set'.
- Heat oil in medium skillet over medium high heat. Cook fish for 4 - 5 minutes per side (depending on the thickness of the fish) until the crust has browned and fish is cooked through.
- Toast buns, spread tartar sauce on both side, then build sandwich with fish and garnishes.
Nutritional info includes tartar sauce
- 1 cup thinly sliced napa cabbage
- 1 small granny smith apple, thinly sliced (I used my mandoline to make matchsticks)
- 2 Tbsp craisins, coarsely chopped
- 1 Tbsp chopped almonds
- 1 Tbsp low fat mayo
- 2 tsp nonfat Greek yogurt
- 1 tsp honey
- Salt and pepper, to taste
- In a bowl, combine napa cabbage, apple, craisin and almonds.
- In another small bowl, combine mayo through salt and pepper, stirring well to combine.
- Pour dressing over vegetables and toss until everything is well coated. Cover and let sit in fridge for at least 15 minutes to let the flavors combine.
Adapted from Cooking Light